CrossFit Unit 30/04/2016 Sat

30/4/2016, Saturday


CrossFit Unit Training Program


Warm-Up


For Quality


A. Bear Complex
3 Sets Of 3


B. Partner Medicine Ball Twist
50 Twist Each Side


Strength/Skills


Olympic Lift – Balance & Speed


Snatch Balance
Every 90 for 10 Sets, 5 Snatch Balance
(Fixed Load)


Workout Of The Day (WOD)


For Time


77 Hang Snatch
(Every Min, Execute 3 Burpees)





We Decide Our Destiny

Excel as Individuals, Grow in Unity


CrossFit Unit 29/04/2016 Fri

29/4/2016, Friday


CrossFit Unit Training Program


Warm-Up


3 Rounds


10 Backwards Lunges
10 Wide Stance Push Ups
5 Push/Split Jerks


(Increase Load After Each Round)


Strength/Skills


Jerk variant*


Suggested: Jerk from blocks: Find a max for the day, then back off to 80% and perform 3×2


A. Back Squat


8 Sets of 3 Reps(74%)


B. Bulgarian Split Squats


3 Sets of 10 Reps(Each Leg, Fix Load)


C. Ring Muscle Ups


10 Sets of 1-5 Reps Per Set


Workout Of The Day (WOD)


No WOD





We Decide Our Destiny


Excel as Individuals, Grow in Unity


CrossFit Unit 28/04/2016 Thurs

28/4/2016, Thursday


CrossFit Unit Training Program


Warm-Up


2 Rounds


400m Run
10 Push Ups
5 Pull Ups
3 Deck Squats


Strength/Skills


Strength – Upper Body


A. Dumbbell Floor Press(Heavy)
10 Sets of 3 Reps


B. Weighted Wide-Grip Pullups
10 Sets of 3 Reps


C. Bar Muscle Ups/Kipping Pull Ups or HSPUs
3 Sets of 5 Reps


Workout Of The Day (WOD)


Metcon For Capacity


Every 3min for 18min


300m Row
30 Double Unders
3 Deadlifts @ 70% of Rep Max




We Decide Our Destiny

Excel as Individuals, Grow in Unity